1 Minute Wallballs (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Row
1 Minute Rest
3 minutes on with 1 minute rest between in this 5 round workout. Score at the end is total reps accumulated across the workout. Weight on the bell and ball should be something that athletes could complete at least 25 repetitions unbroken when fresh. If on the fence, we can err on the lighter side in order to keep things moving. Strength should not be the limiting factor.
## THE WHY
On the first Friday of every month, we open up the gym for “Free Class Friday.” This is an opportunity for members to bring in friends with no CrossFit experience. To keep it fun and simple, the workouts on these days tend to to be fairly basic. In a workout like today, prescribing loads and variations that allow athletes, especially newer ones, to move for all three minutes each round is ideal.